top of page

Tuesday 02162021

Gymnastics Conditioning


1 Pausing Strict Handstand Push-Ups

1 Strict Handstand Push-Ups

1 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

2 Pausing Strict Handstand Push-Ups

2 Strict Handstand Push-Ups

2 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

3 Pausing Strict Handstand Push-Ups

3 Strict Handstand Push-Ups

3 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

*Add (1) Rep to Each HSPU Movement Until Time Cap. Assault bike calories stays fixed throughout.

*Pausing Strict HSPU - 1s with Head to Floor


Jerk Technique

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

Pause takes place in the catch position for 2 seconds.


Percentages based on our 1RM Jerk:

Set 1 - 50% of 1RM Jerk

Set 2 - 55% of 1RM Jerk

Sets 3+4+5 - 60% of 1RM Jerk

- Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.

- The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.


15 min cap

"Eighth Wonder"

8 Rounds:

8 Push Jerks 135 / 95 lb

8 Barbell-Facing Burpees

210 views0 comments

Recent Posts

See All

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists

Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00

bottom of page